Insomnia and its Ayurvedic management

Insomnia

 

Defination:
A condition in which interferes with sleep or inability to fall asleep.
Alternative Names:
Psycho-physiological Insomnia,
Learned Insomnia,
Anidra.
Consideration:

• Nidra (physiological sleep) is considered as one of the “Tripod of life”.
• It is as important as other 2 pillars of life like food and celibacy.
• Physical and mental fatigue is the main cause of sleep when mind and sense organs gets exhausted, then sense organs can not conjugate with their objects and this fatigue or mind and sense organs leads to sleep.
• “Tamas” quality is responsible for sleep. Tamas are qualities of mind.
• “Sattva” and “Rajas” are responsible for awakening stage.
• Sleep is a non suppressible urge. Urge of sleep should not be avoided and one should sleep at proper time.
• Sleep is that state of body in which cerebral activity Slows down. There is reduction in sensory and motor activity hence reticular activating system (RAS) produces a state called as sleep.
• Serotonin which is a neurotransmitter is required to induce sleep.
• Decreased level of serotonin produces insomnia i.e. lack of sleep or disturbed sleep.
• According to Sushruta Samhita (Textbook written by sage sushruta on Ayurvedic surgery) that “Vaikarika Nidra “is compared with Insomnia.

Classification:
There are three types of Insomnia.

• Transient
• Acute
• Chronic Transient:-

• It is caused by another disorder, by changing in the sleep environment and timing of sleep.
• Severe depression or stress.
• Last for less than a week. Acute:-

• Inability to consistently sleep well for a period of less than a month. Chronic:-
  
• It can be a primary disorder. They might include muscular fatigue.
• Last for longer than a month.

Common Causes:

• Transient insomnia is often caused by a temporary situation in a person’s life.
• Use of substances such as Caffeine, Alcohol and Nicotine.
• Psychiatric condition such as mood or anxiety disorder.
• Disturbed sleep cycles caused by a change in work-shift.
• Increased Vata and Pittta vikara (Vitiated “Vata and Pitta” disorders)
• High tempered nature.
• Trauma
• Sadness
• Fever (Vatik)
• Over exercises
• Fear condition
• Fasting

Symptoms:

• Tiredness
• Depression
• Anxiety
• Stress
• Head-ache
• Body-ache
• Heaviness in the head
• Yawning
• Weakness
• Drowsiness

Diagnosis:

• Sleep history can be helpful in evaluating a patient with insomnia. Sleep schedule, bedroom and sleep habits, timing and quality of sleep, daytime sym. And duration of insomnia can provide useful clues in the insomnia.
• Routine medications, alcohol use, drug use, stressful social and occupational situations, sleeping habits or snoring of the bed partner, and work schedule are some of the other topics that may be discussed by your doctor when evaluating insomnia.
• Sleep diary can be filled out daily for a period of 2 weeks.
• The patient is asked to write down times when they go to bed, fall asleep, awake from sleep, stay awake in bed, and get up in the morning.
• They can record amount of daily exercise, alcohol and caffeine intake, medication.

Treatment:

• Patients can make changes in their daily routine that are simple and effective in treating their insomnia.
• They should go to bed only when sleepy.
• Activities like reading, watching T.V. should be avoided because it has an arousing effect.
• Reducing noise.
• Hypnotic medication is only recommended for short term use for especially acute insomnia.
• Changes in diet and exercise routines can also have a beneficial effect.
• Sleep hygiene, stimulus control, sleep restriction therapy.
• Reducing the temperature of blood flowing to the brain slows the brain’s metabolic rate these by reducing insomnia.
• Cognitive behavioral therapy for insomnia, improve sleep habits.
• Medicines like shatavari kappa, Balarishta, Ashvagandha , Mansyadi Kwatha
• Chandanadi lep, nagar kathhadi lep on face.
• Listening of light music (Fluit)
• Hibril oil massage as antidepressant.
• Shirodhara

Home Ramidies:

• Oil application and massage.
• Breathing exercises
• Warm bath
• Scented with rose
• Avoid coffee,  tea and chocolate
• Use of milk, ghee, nourishing food
• Physical and mental rest
• Netra Tarpana
• Abhyanga   (Aromatherapy)
• Smooth and clean bed
• Yogasana like Gomukhasana and Pranayam like Bhramari

Our Requirement:

• Proper sleep at night creates lightness in the body and the person then becomes fresh and starts all the activities with good strength.
• Sleep only during night is healthier as it reduces “Tamas” and heaviness of kapha dosha and produces dryness in the body.
• Sleeping during day time removes dryness and creates oiliness in the body.
• New born baby : 16-20 hours
• Children           : 12-14 hours
• Adults              :   7-9 hours
• Old age            :    5 hours
• This is useful for maturation of brain and sleep increases neuronal activity in small children & infants.
• Day sleep is contraindicated but only in ‘grishma ritu’ (summer season) day sleep is recommended.
• The normally occurring sleep in night is supporting, nourishing & cause of happiness.
• Strength, Potency depends on sleep so one should take proper sleep.